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Powerlifters what is your training split?

Muscle_g

Muscle_g

Senior Member
Aug 27, 2017
167
39
As the title what is your training split? How do you break your training down each day during the week? Love reading what others do.

As far as me this is mainly what I stick to most of the time
Mon- SQ/DL, Legs, Abs
Wed- Bench, Shoulders, Triceps
Fri- Back, Biceps, Grip
 
FLEXjs

FLEXjs

VIP Member
Apr 23, 2012
4,421
1,573
1 squat day
1 deadlift day
at least 1 bench day (sometimes 2 because my bench sucks)
1 shoulder day
1 back day

On bench days I might do some tricep work; on back days I might do some bicep work. I really only do about 8 exercises for the most part; squats, deads, bench, shoulder presses, rows, pulldowns, shrugs and sometimes I throw in tricep pressdowns and/or bicep curls.
 
BrotherIron

BrotherIron

VIP Member
Mar 6, 2011
10,711
2,798
This is my split:

Mon - Bench/ Squat/ Accessory Lifts
Wed - Deadlift/ OHP/ Accessory Lifts
Fri - Squat/ Bench/ Accessory Lifts
Sat - Deadlift/ Accessory Lifts (Joint Health)

I have a speed day, volume day, heavy day, and my Sat is a technique day for comp. pulls.
 
Last edited:
chicken_hawk

chicken_hawk

MuscleHead
Oct 28, 2010
718
150
I will do lighter phases of bbing stuff and that split is different. But my Pling split is a bit bizarre but out of necessity.

Monday
Bench assist
Upper back

Tuesday
Squat variant heavy
Deadlift variant light

Thursday
Bench variant heavy
Shoulder work

Friday
Deadlift variant medium
Squat variant light

The further from a meet the less comp lifts I use and light variants are accessories. As a meet dials in so does exercise selection.

Hawk
 
franchise24

franchise24

Senior Member
Oct 20, 2015
181
36
Tuesday:
Main Bench/Comp Bench
Bench assistance
Bench accessories

Thursday:
Deadlift
Deadlift assistance
Deadlift accessories

Saturday:
Main/Comp Squat
Squat Assistance
Squat accessories

For deadlift and bench one week is pulls and light squats and the following week is light pulls heavy squats.

Bench accessories include shoulder work.
 
Gms585

Gms585

VIP Member
Mar 17, 2017
740
470
Actually just started PL again. This is the program that was built for me, I added some BB shit to off days and I'll toss in BB accessory work to stay sexy

Mon
PL day > Raw Squat: Bench Press: Close Grip Bench: Bent-over Barbell Row : Pull-up: Dumbbell Row: Plank (EAB method)

Tue
Shoulder hypertrophy and Tri hypertrophy work and light Chest hypertrophy work

Wen
PL day> Deadlift: Stiff leg deadlift: SSB Squat: Farmer walk Shrugs: Upright rows: Plank (EAB method)

Thur
Upper back hypertrophy and Bicep hypertrophy

Fri
PL day> Competition Squat: Pause Squat: Walking Barbell Lunges: Glute/Ham Raises: Plank (EAB method)
 
Ramrod

Ramrod

MuscleHead
Jun 5, 2012
1,812
287
My typical week...

Sunday = OFF
Monday = Heavy bench w/ accessories
Tuesday = Squat w/ accessories
Wednesday = OFF
Thursday = Light Bench and Shoulders
Friday = Deadlifts w/ accessories
Saturday = OFF

I use to start the week off with Squats, but having bench the next Day was killing my Elbow and forearms. So I switched them and it made a world of difference.
 
BrotherIron

BrotherIron

VIP Member
Mar 6, 2011
10,711
2,798
My typical week...

Sunday = OFF
Monday = Heavy bench w/ accessories
Tuesday = Squat w/ accessories
Wednesday = OFF
Thursday = Light Bench and Shoulders
Friday = Deadlifts w/ accessories
Saturday = OFF

I use to start the week off with Squats, but having bench the next Day was killing my Elbow and forearms. So I switched them and it made a world of difference.

That's one issue that I'm always plagued with... benching after squat. I bench and squat on the same day. Flossing constantly has helped some with that issue.
 
tinymk

tinymk

Senior Member
Feb 5, 2013
124
43
Day#1- Bench, chest & shoulders
Day#2- Off
Day#3- Squat, hamstrings(100 reps/week), calves & heavy core
Day#4- Max Effort(floor press, pinpresses or board press), triceps & light shoulders
Day#5- Off
Day#6- Deads, back, rear delts(80 reps/week), biceps & heavy core
Day#7-Off
 
Muscle_g

Muscle_g

Senior Member
Aug 27, 2017
167
39
Training split I’m doing now is 4 workouts alternated over Mon/Wed/Fri

Day 1- Squats
Day 2- Bench
Day 3- SQ/DL
Day 4- Bench/OH Press
 
M

Mr.Hooker

New Member
May 23, 2018
6
0
Mine currently is:
Day 1- Squats, bench, bench accessories
Day 2- Rest
Day 3- Squats, bench, lower accessories
Day 4- Upper accessories (mostly upper back work and some biceps)
Day 5- Squats, bench accessories (bands, floor press, ohp, etc)
Day 6- Squats, Deads
Day 7- Rest
 
BrotherIron

BrotherIron

VIP Member
Mar 6, 2011
10,711
2,798
With my groin injured I've switched my split to:

Mon~ Deadlift/ Bench Accessory
Wed~ Squat/ OHP
Fri~ Bench/ Deadlift Accessory
Sat~ Strongman (Conditioning)
 
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